Today, I will share with you the knowledge of horizontal bar practice methods, which will also explain the horizontal bar training skills. If it happens to solve the problems you are facing now, don’t forget to pay attention to this book Stand up, let's start now! List of catalogs in this article: 1. How to practice the horizontal bar for beginners 2. Horizontal bar exercise training, do you have some training skills? 3. How to practice the horizontal bar 4. The correct practice method for the horizontal bar 5. The correct training method for hanging the horizontal bar Jump up and grab the horizontal bar with the forehand. The practice method is to hold the horizontal bar tightly with both hands, keep your legs together, and leave your feet off the ground until you can't support it. It mainly exercises the grasping ability of the hands. The recommended training intensity is 3-4 times. The method for beginners to practice the horizontal bar is as follows: the first step is to hang the whole body. Find a horizontal bar slightly higher than yourself, jump up and grab the horizontal bar with your feet off the ground, and hold on until you can't bear it. Although it seems simple, for novices, it is a test of grip strength, arm strength and pain tolerance, especially for the palm, which will definitely cause blisters at the beginning. We have learned the practice method of using a towel on the horizontal bar when we were young. The most essential difference between humans and animals is that humans can use and make tools. Chin-ups. Use a horizontal bar that is not lower than thigh height, hold the horizontal bar with an overhand grip, and place your hands shoulder-width apart. Lie on your back, bring your legs together, and touch the ground with your heels. The arms are perpendicular to the ground, and the arms are slightly bent. Horizontal bar exercise training, do you have some training skills? 1. The method of horizontal bar exercise: (1) Pull-ups. Students who can complete more than one pull-up should mainly practice pull-ups. Practice once according to the maximum amount you have completed, and practice 1 or 2 times after a short rest. If you can only complete one, you need to do it repeatedly, preferably 6 to 10 times. 2. Do basic exercises first to strengthen your strength. Two basic exercises are recommended, one is push-ups, which can effectively enhance chest and arm strength. The other is sit-ups, which mainly strengthen the abdomen. Secondly, special exercises are carried out, and two kinds are also recommended. Special exercise 1: horizontal bar pull-ups. Special exercise two: Hanging leg raises. 3. The exercise method of using the horizontal bar is to use the horizontal bar not lower than the height of the thigh for the upward pull-up, hold the horizontal bar pronated, and keep the hands shoulder-width apart. Lie on your back, bring your legs together, and touch the ground with your heels. The arms are perpendicular to the ground, and the arms are slightly bent. 4. Strengthen your own strength training: In addition to horizontal bar training, you also need to strengthen your own strength training, including pull-ups, push-ups, dumbbells and other training methods. Only with strong upper body strength and endurance can you better complete the horizontal bar movement. 5. Technique for pulling the horizontal bar 1 Go up the bar first, then relax your waist and legs. At this time, you will feel your waist being pulled down by your lower body, which is very comfortable. This action can ensure that your waist is relaxed, and then you can With a burst of energy, he exerted his waist strength. 6. Before practicing horizontal bar jumping, do some warm-up exercises, pull up the horizontal bar with your arms and swing around, then swing your legs off the ground and do some simple arm stretching movements. How to practice horizontal bar Horizontal bar exercise methods: (1) Pull-ups. Students who can complete more than one pull-up should mainly practice pull-ups. Practice once according to the maximum amount you have completed, and practice 1 or 2 times after a short rest. If you can only complete one, you need to do it repeatedly, preferably 6 to 10 times. Chin-ups. Use a horizontal bar that is not lower than thigh height, hold the horizontal bar with an overhand grip, and place your hands shoulder-width apart. Lie on your back, bring your legs together, and touch the ground with your heels. The arms are perpendicular to the ground, and the arms are slightly bent. We are all familiar with pull-ups and pull-ups. When we were students, pull-ups were a must for physical examination. It is especially helpful for boys to train upper body strength. Stand in front of the horizontal bar first, and choose a horizontal bar with different heights according to your height, with your forehead as the standard. pull-ups. Pull-ups are the basic contact method, but you should pay attention to the intensity and frequency of exercise, don't be greedy, and pay attention to rest every time you finish 1-2 times, otherwise it is easy to muscle strain. Generally 6 to 10 times are appropriate. Hold the horizontal bar with both hands, and the whole body hangs straight down the bar. Bend your knees and pull your calves upwards as far as possible. When you reach the highest point, fully contract the rectus abdominis for one second. Then slowly lower the calf until it is completely straight. Inhale as you tuck your calves in, exhale as you descend. When retracting the calf, try to lift the knees up as much as possible. The basic exercises of the horizontal bar generally include eight exercises. Among them, pull-ups, body rolls, and single-arm upper bars are more suitable for primary exercises. Individuals can start from the first exercise when practicing the horizontal bar and gradually practice in depth. The correct practice method of the horizontal bar 1. Supine pull-ups. Use the horizontal bar of the practice method of the horizontal bar not lower than the height of the thigh, hold the horizontal bar pronated, and keep the hands shoulder-width apart. Lie on your back, bring your legs together, and touch the ground with your heels. The arms are perpendicular to the ground, and the arms are slightly bent. 2. Practice method of horizontal bar and horizontal bar Practice method of pull-ups Generally speaking, the horizontal bar can do pull-ups. Generally speaking, you can hang your upper body in the air, and then use your arms to grab both sides of the bar. Generally about one or two times, you can adjust it according to your own ability. 3. Pull-ups. Pull-ups are the basic contact method, but you should pay attention to the intensity and frequency of exercise, don't be greedy, and pay attention to rest every time you finish 1-2 times, otherwise it is easy to muscle strain. Generally 6 to 10 times are appropriate. Moving on a flat ladder To move on a flat ladder, each time the hand moves forward a horizontal bar, the two hands move forward alternately. The correct practice method for hanging the horizontal bar 1. The correct method for hanging the horizontal bar 3 The correct way for hanging the horizontal bar is to hold the horizontal bar with both hands and look forward. Keep your hands shoulder-width apart, and slowly pull your body upwards. Stay for 30 seconds when your chest is level with the horizontal bar before doing the next move. 2. The correct way to hang the horizontal bar is to hang the body on the bar and the toes are just off the ground. When hanging pendulum, hold the bar with both hands, the distance between the hands is slightly greater than shoulder width, keep your feet together, and make your body swing back and forth. Note: The range should not be too large, and the time should not be too long. Hanging pendulum is best scheduled to be done every morning. 3. Hanging the horizontal bar should only be done twice a day, depending on the individual's physical condition, and stay for 5 to 30 seconds each time; after hanging the horizontal bar, do not jump off directly, so as to avoid the gravity from the heel to the spine, which will cause the spine to be injured instead. It is best to prepare a stepping chair where the toes are straight, so that it is easy to get on and off. This is the end of the introduction to the practice methods of the horizontal bar. Thank you for taking the time to read the content of this site. For more information about the training skills of the horizontal bar and the practice methods of the horizontal bar, don’t forget to search on this site.
